MWOD: Row x 2 minutes, lax ball pecs x 1 minute/side, lax ball glutes x 1 minute/side, band shoulder traction x 1 minute/side, stretch wrists and forearms x 2 minutes


LIFT: Military Press 5 x 8 @ 60%


WOD: 3 Rounds For Time

15 Cal Row
12 Lunges
9 Tire Flip
6 Ab Wheels
3 Box Jumps

MWOD: Row x 300m
               Pre-squat hip opener x 2 minute/side 
               Samson Stretch x 2 minute/side
               Frog stretch

BENCH MARK

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Run 2 laps, Roll upper back x 20 passes, Band lat stretch x 2mins per side, Band hip stretch from rack x 2 mins per side, Roll glutes x 1min per side


Deadlift 7 x 3 reps @ 75%


AMRAP x 15 mins

30 Wall balls
20 Dubs
30 KB swings

MWOD: Jog x 2 laps, outside hip stretch on box x 1 minute/side, roll quads x 20 passes each, roll upper back and trap x 2 minutes, couch stretch x 1 minute/side


LIFT: Bench 7 x 3 reps @ 75%

WOD: AMRAP x 6 Minutes
Push Press x 6 (75./135)
Chins x 6

6 Minute AMRAP
Push-ups x 6
Body Rows x 6

Mwod:  Row 2 mins,  Band lat/tri stretch (band at waist height) x 2mins/side, Roll quads x 20 passes each, Roll glutes x 1 min, Band frog stretch x 2mins


Squat 6 x 5 reps @ 75%


WOD:  5 RFT

5 Clean & Jerk (75/135)
5 Pendlay rows

MWOD: ROW X 300m, LAX BALL GLUTES X 2MIN /SIDE, BAND HAMSTRINGS STRETCH X 1 MINUTE /SIDE, BAND SHOULDER TREACTION X 1 MINUTE/SIDE, FROG STRETCH X 1 MINUTE


LIFT: DEADLIFT 6x5 @ 70%

WOD:
DB COMPLEX x 6 ROUNDS
DB CLEAN AND PRESS X 6
DB LUNGES X 6/LEG
DB FLOOR PRESS X 6
DB RDL X 6
DB ROW X 6/ARM

MWOD: Run x 2 laps, lax ball pecs on post x 1 minute/side, band pec stretch x 1 minute/side, band internal rotation stretch x 1 minute/side, couch stretch x 1 minute/side

LIFT: BENCH 6 x 5 @ 70%

WOD:
3 Rounds For Time
Run 1 lap
15 Chins
Run 1 lap
15 Chins

Mwod:  Prowler x 2 trips, Roll calves x 1min/side, Stretch calves x 2mins/side, Band frog stretch x 2mins, Roll chest on rack with ball x 1min


Squat 5 x 8 @ 70%


WOD:  
"To the End"  
25 min time limit

25 Burpees
50 Push ups
75 Squats
100 Sit ups
75 Squats
50 Push ups
25 Burpees

MWOD: Run x 2 minutes
             Bottom squat x 1 min
             T-spine ext on roller x 30 reps
             Band shoulder traction x 1 minute/side
             Couch Stretch x 1 minute/side

LIFT: Military Press 2 @ 65%
                             2 @ 75%
                          4x5 @ 80%  

WOD:
A)   EMOTM x 10 minutes
   Push Press x 8 (65%)

B) 5RFT
20 KB Swings
10 V-ups

MWOD: Prowler down and back x 2 trips
             Lax ball glutes x 1 minute/side
             Outside hip stretch x 1 minute/side
             Band tri/lat stretch x 1 minute/side
             Frog stretch x 1 minute

LIFT: Deadlift - 5 x 8 reps @ 65%

WOD: 5 RFT (20 minute time limit)
 DB Bench x 10
Strict Chins x 5
Russian Twist x 20

MWOD: ROW X 300M, BAND
SHOULDER TRACTION X 1 MINUTE/SIDE,
LAX BALL PECS ON POST X 1 MINUTE/SIDE,
BAND HIP STRETCH FROM POST X 1 MINUTE/SIDE,
BAND HAMSTRING FROM POST X 1 MINUTE/SIDE

SKILLS: CLEANS (FRONT RACK)

WOD: "KODIAK"

1 CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 PUSH/SPLIT JERK

PERFORM ALL MOVEMENT CONSECUTIVELY WITHOUT PUTTING THE BAR DOWN FOR 3 ROUNDS

ADD WEIGHT AND REPEAT
STARTING WITH EMPTY BAR
MIN. 5 ROUNDS

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll chest with ball x 1min, Band lat stretch x 2 mins/side, Couch stretch x 2mins/side


Bench:  5 x 8 reps @ 65%


WOD:  15 min AMRAP

5 T get ups (RA)
15 KB swings
5 T get ups (LA)
15 Hand release Push ups

MWOD: Run 2 laps, lax ball glutes x 1 minute/side, outside hip stretch on box or bench x 1 minute/side, band hip stretch from post x 1 minute/side

LIFT: SQUAT
3 @ 70%
3 @ 80%
3 @ 90%
3 @ 80%

WOD: Dirty Dozen

12 Clean and Press Burpees (25/45)
24 Med Ball Twist
36 Step - Ups
48 Russian Twist
60 Star Jumps

Mwod:  Row 2 mins, Roll upper back with lacrosse ball on floor x 1 min, Band lat/tri stretch x 2mins/side,  Stretch wrists on floor x 2mins, Frog stretch x 1min


Split Jerk:  Work up to heavy triple (15 mins)


Chins:  AMRAP in 8 mins

WOD:  AMRAP in 6 mins

20 Wall Balls
10 Push ups

MWOD: Skip x 50, squat x 20, skip x 50, Lax ball glutes x 1 minute/side, band hamstring stretch x 1 minute/side, lax ball pecs x 1 minute/side, band shoulder traction x 1 minute/side, bottom squat x 2 minutes

PARTNER UP!
 
Switch every minute while performing each pairing:

Row 1500m for time
-partner does 5 burpees

200 KB Swings for time
-partner does 5 push ups

150 Lunges for time
-partner does 10 body rows

100 ropes slams 
-partner does 10 sit ups

50 Leg Raises
- Partner does 10 jumping jax

MWOD: Prowler x 2 trips, roll lats x 2 minute/side, tspine ext on roller x 30reps, couch stretch x 1 minute/side, frog stretch x 2 minutes



LIFT: Military Press
3 @ 60%
3 @ 70%
3 x 8 @ 75%

WOD: 12 minute AMRAP
DB Floor Press x 8
DB Row x 8/arm
DB RDL x 8
Rope Slams x 30

Mwod:  Jog 2 laps, Roll quads x 20 passes each, Tspine ext over roller x 20, Roll upper back with lacrosse ball on floor x 1 min, Band hip stretch from rack x 2mins/side, Roll forearms on barbell x 1min

Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%, 3+ @ 85%


WOD:  

40-30-20-10 reps of:

Dubs
Lunges
Sit ups

WOD: Prowler x 2 trips, lax ball pecs on post x 1 minute/side, band shoulder traction x 1 minute/side, couch stretch x 1 minutes/side, frog stretch x 2 minutes

LIFT: Bench 5 x 10 @ 60% (20 minute time limit)

WOD: For Reps
1minute cleans (75/115)
1minute push-press (75/115)
2minutes cleans
2minutes push-press
3minutes cleans
3minutes push-press

Mwod:  Row 2 mins, Frog stretch x 2 mins, Roll calves on barbell x 1 min/side, Bottom squat x 1 min, Roll chest with lacrosse ball x 1min


Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%


WOD:  5 RFT

3 T-get ups/arm (20/45)
6 SDLHP
10 Box Jumps

MWOD: Row x  1 minute, lax ball pecs on post x 1 minute/side, band shoulder traction x 1 minute/side, stretch wrists x 1 minute/side, outside hip stretch x 1 minute/side



LIFT:
MILITARY PRESS
5 @ 75%
3 @  85%
1 @ 95%
Max @ 75%


WOD: ABDOMINUS- 1RFT
250M ROW 50 Russian Twists
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
20 Landmines
20 Plank touches
20 Leg Raises
10 Burpees

MWOD: Row x 300m
               Pre-squat hip opener x 2 minute/side 
               Samson Stretch x 2 minute/side
               Frog stretch

BENCH MARK

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row